The client recalls a pleasant memory, notices their feelings, then switches to an unpleasant one — and notices the feelings again. The technique shows that emotions do not "happen" to us — we create them by choosing what to focus on. It returns to the client a sense of control over their emotional state.
Step-by-step guide
- Ask the client to close their eyes
- Recall a pleasant memory — immerse fully
- Ask: what do you feel right now?
- Switch to an unpleasant memory
- Ask: and what do you feel now?
- Return to the pleasant one. Discuss: you yourself chose which 'button' to press
- Summarize: your feelings depend on where you direct your attention
When to use
- When the client feels they are a victim of their emotions
- In rumination and getting stuck in negative thoughts
- To demonstrate cognitive control over emotion
- In early sessions — for psychoeducation
Key phrases
Close your eyes. Recall a moment when you were truly happy. Immerse yourself in it
And now switch to an unpleasant memory. What changed in your feelings?
Follow-up questions
Who pressed the button? Who chose what to focus on?
What does this say about your capacity to influence your feelings?
Alternative phrasings
You are the dispatcher of your thoughts. You decide which train to send
Imagine a remote with two buttons. Which do you usually press?
Warnings
- ⚠️ Do not simplify to 'think positive' — it is about awareness of choice
- ⚠️ Do not use with clients in acute grief — inappropriate
- ⚠️ This is an entry-level technique — it does not replace deep lifestyle work
Source: Mosak H. Maniacci M. A Primer of Adlerian Psychology
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.